A) Warm up
400 m run
3 rounds not for time:
20 m Handstand Walk
Ring Row x 10
Plank x 30-45 seconds
B) Every 2 minutes on the minute for 10 minutes
Push Press + Push Jerk- 2+1 @ 80%
C) Every 3 minutes on the minute for 15 minutes:
5 Push Jerk @ 185-lbs/115-lbs
10 Burpee Box Jumps
Optional work after class…
D) 3 sets:
Ring Dip x 8-10 reps
60 seconds rest
Sit ups x 25 reps
60 seconds rest
